In order to continually stay out of Comfort Zone City, we must continually change our training program to both challenge and stimulate our bodies. This is the land of no results and stagnation. Once the body adapts to the activities being performed, it hangs out in “Comfort Zone City”. If you are doing the same program with the same level of intensity and the same load week in and week out, the body is no longer being challenged. With the stimulus continually becoming more challenging, athletes are forced to work harder as their bodies adapt to existing workouts.ĭon’t fall into the trap of becoming comfortable or abiding by a routine and allowing your strength and conditioning progress to be halted. The overload principle progressively increases the stimulus placed on the body to ensure that progress does not stall. ![]() The overload principle is not only used in strength training but can also be used in any type of physical activity, flexibility, mobility, and even in life. ![]() In my experience, this strategy makes full use of the overload principle and provides a maximal stimulus for strength gains and muscle growth. The cumulative total volume increases over time while simultaneously increasing the intensity or weight used. In my opinion, the most efficient method for creating a stimulus both neurologically and neuromuscularly is through the use of increasing both volume (total reps) and intensity (load used). As long as the load (the amount of weight lifted) is above sixty-percent of your one-rep max, volume accumulation can be an effective way to get stronger. This is one of the major determining factors in hypertrophy (aka muscle growth). ![]() Volume accumulation can be defined as the number of sets plus the number of reps plus the amount of weight used. This is potentially effective programming but the same effect can also be accomplished by altering the volume accumulation instead of just the weight. An example of a program that uses the overload principle would be one that prescribes squatting a prescribed weight for five sets for one week, moving to squatting a slightly heavier load for five sets the next week, and progressively increasing the loads each subsequent week. In the context of strength training, this is done by adding weight to the bar. The overload principle basically states that an exercise must become more challenging over the course of a training program in order to continue to produce results.
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